Foods to Reduce High Blood Pressure – You Can Even Make Them Delicious | Home Cooking for Health

Foods to Reduce High Blood Pressure – You Can Even Make Them Delicious


Blood PRessure with Heart

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High blood pressure. Not many people want to talk about it but approximately 20% of all adults worldwide and 1 in 4 Americans have it. It is the most common form of cardiovascular disease and can lead to all kinds of destructive happenings in your body.

Many people take medication to help control and prevent it. There are also a lot of natural ways you can help curb its destructive path. One of the easiest is in the foods that you consume.

Leafy Greens


The title above I am sure makes some of you cringe at the mere sight of it. Leafy greens, the stuff of nightmares and bad tastes. Thankfully there are ways to season and cook you way around some of that.

Some best leafy greens to consume are:

  • Kale
  • Chard
  • Spinach
  • Lettuce (Rocket and Romaine)
  • Collard

While this list is not all-inclusive, these are some of the healthiest ones out there. They provide a wealth of nutrients that include potassium, magnesium and dietary nitrates; all of which have been shown to help reduce high blood pressure.


The gloop. No, just kidding! Oatmeal can be an extremely healthy way to start the day that keep you going for quite a while and fills your tummy. It is also good for the cold winter months as it is most commonly served hot.

There are many kinds of oatmeal out there and many people might not know the difference. These can include quick cooking, rolled, steel cut to whole oats.

Ideally the less processed the product, the healthier it is for you.

Don’t get lulled into the idea that if you consume a packet of you favorite brand of maple and brown sugar instant oatmeal that things are going to be all better. All the extra added stuff that is added is not healthy for you and is very counteractive to what you are trying to benefit yourself with.

If the reason that you are finding yourself reaching for the instant oatmeal is because of time, try doing so over-night oats in the fridge. They are ready for you in the morning and take just a couple minutes to prep at night.

You can even add other ingredients to it to change the flavor without the additives of the prepackaged kind. Want it a little sweeter? Try adding some sliced strawberries or bananas. How about more tart to help wake up your senses and mind? Try raspberries or blackberries.



Delicious, mouth popping tasty treats of yum. At least that is how I describe them. Berries can come in some of the most colorful and tasty shapes and flavors that you can imagine.

Each berry is unique in flavor and can be enjoyed as they come or blended in a smoothy or mixed into a salad. Some of my most favorite are:

  • Blackberries
  • Strawberries
  • Raspberries
  • Marrionberries
  • Cranberries


There are many kinds out there that you may not know about or even consider. A trip to your local grocery store, both in the fresh produce and the frozen section.

Berries are such a seasonal item that your best bet very well likely will be the frozen section, and please don’t let this make you shy away. Frozen can be just as good as fresh if you take into consideration frozen is available year round and is usually IQF (individually quick frozen) at the peak of freshness, aka when the berry has the most nutrients.


Bananas are also fantastic. You can eat them raw, mashed, mixed in to many meals, or even just sliced on top of cereal.

One of the things many people don’t know is the difference between green and brown bananas besides consistency and taste. There are actually things going on in the banana when this happening. As a banana goes from green to yellow to yellow with spots and eventually brown, the level of antioxidants changes as well as the sweetness factor.

A banana is considered ripe when it is yellow and just starting to get brown spots. To can help speed up ripening by not putting bananas in the fridge and keeping them near other counter fruits.



Beans, beans that magical fruit. The more you eat, the more you… As the saying goes, beans do have an effect on your gut as well as help reduce high blood pressure.

There are really two main ways to purchase beans in the store; canned and dried. Canned you need to be careful with as a lot of the time these contain added salt and are counteractive to what you want the beans to do. Yes they are easier to prepare and consume, but you need to make sure you get the “No Salt Added” variety.

If you have the time, dried is a great way to go. Follow the instructions that are usually found on the back of the package as far as soaking and cooking.

Some delicious options for beans include:

  • pinto
  • black
  • kidney
  • garbanzo
  • lentils
  • soy
  • white

Good Food for Life

As you can see, there are tons of good, delicious foods to help reduce high blood pressure. This list is by no means complete or all-inclusive, but rather a good start to helping you lower your high blood pressure.

When you are choosing these heart-healthy alternative, please aim to avoid extra salt, sugar, or fatty additives. I know it is temping to put lots of dressing on those greens, or load up that oatmeal with sugar. Yes, it will make it more enjoyable in the short term, but it undermines what you are trying to achieve.

With any plan, please consult your doctor before starting anything new. You want to make sure that you are taking care of yourself the best way that you can, and it’s important that you include your healthcare professional in your support team.


That being said, if you want to leave a comment or question below feel free to do so! I would be happy to hear from you.

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    Great article, thank you.

    My husband has high blood pressure and cholesterol. We’ve been careful with foods for his cholesterol but didn’t realize there were so many benefits for his blood pressure. This is really good to know!

    The only one he can’t eat is bananas, lol. It interacts with one of his medications. Oh well, there’s plenty others he can eat.



      Angela K

      Hey Suzanna!

      Yes there are lots of great foods that can be so beneficial. Unfortunately because of many medication certain foods are off limits as you well know. Another one is grapefruit. But yes, lots of others to chose from and enjoy on a daily basis.


    Leslie Renée

    Yes, yes, yes!!! I absolutely agree with all of these foods, and use them daily in my own life. Dried beans are a staple in our household. Can’t wait to see some awesome recipes with these.



      Angela K

      I am so happy to hear that you use dried beans! I know it is so much more convenient and easy for people to use the canned. I would love to hear what your favorite recipe is and for what bean 🙂


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